Superager Genes Can Shave a Decade Off Heart Age, Scientists Say

The genes of people who live to be over the age of 100 could one day help others stay heart-healthy for longer, according to some exciting new research.

A team of British and Italian researchers has found that a specific mutated gene in so-called “superagers” who make it into their centenarian years could be used to help those with heart failure turn back the clock by ten years, as detailed in a groundbreaking study published in the journal Cardiovascular Research.

Building on the discovery of the longevity-associated gene variant known as BPIFB4 in 2018, the researchers conducted experiments on human cells in test tubes and later on mice to see if the genes were still able to turn back the biological clock when introduced in a lab instead of being inherited.

Incredibly, they found that its introduction to damaged cells can both halt and even reverse heart aging. “The cells of the elderly patients, in particular those that support the construction of new blood vessels, called ‘pericytes’, were found to be less performing and more aged,” said Monica Cattaneo, a researcher at the MultiMedica Group in Italy and co-author, in a press release.

“By adding the longevity gene/protein to the test tube, we observed a process of cardiac rejuvenation: the cardiac cells of elderly heart failure patients have resumed functioning properly, proving to be more efficient in building new blood vessels,” Cattaneo added.

The researchers also found that those same cells seemed to have reduced expression of BPIFB4 as well. In other words, people who tend to develop heart problems may actually be missing this key longevity protein.

As University of Bristol professor and co-author Paolo Madedu notes, these findings suggest that introducing a protein to the cells of patients with heart problems may be an alternative to gene therapy, which, in spite of being a promising branch of medical treatment, still carries a number of associated risks, including the potential of developing cancer.

“Our findings confirm the healthy mutant gene can reverse the decline of heart performance in older people,” Madedu said in the press release. “We are now interested in determining if giving the protein instead of the gene can also work.”

Obviously, this kind of potential treatment will take many years to perfect — but regardless, this could be a huge win in the war against heart disease.

By Noor Al-Sibai

Source: “Superager” Genes Can Shave a Decade Off Heart Age, Scientists Say

Related contents:

 The Word Gene Coined”.

What is genomic medicine?”.

Chapter One-The “Mendelian Gene” and the “Molecular Gene”: Two Relevant Concepts of Genetic Units”

“What is a gene?: MedlinePlus Genetics”

Studying Genes”

Tandem chimerism as a means to increase protein complexity in the human genome”.

Overlapping genes in natural and engineered genomes”.

The genetic code”.

Ironing out the kinks: splicing and translation in bacteria”

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If Cancer Can’t Survive In An Alkaline Environment, Why Don’t We Use That As A Treatment?

If no disease, including cancer, can survive in an alkaline environment, then why aren’t doctors using this method to heal their patients? originally appeared on Quora: the place to gain and share knowledge, empowering people to learn from others and better understand the world.

Answer by Mike Condron, M.D. Medicine, Meharry Medical College, on Quora: If no disease, including cancer, can survive in an alkaline environment, then why aren’t doctors using this method to heal their patients?

This is a great question.

First of all, let’s be clear about this: human blood is in fact “alkaline”. Our blood pH is very (and I mean VERY) tightly regulated to be almost exactly 7.4 (maybe 7.35, but let’s use 7.4 so I don’t have to type more), which is in fact slightly alkaline. There are multiple systems in place to keep our blood pH at or very near this level.

So, right away, the premise of the question is off: Lots of diseases—or actually, all human diseases, can survive just fine in an alkaline environment, since our blood is alkaline. But it is also true that if you make the environment alkaline enough, nothing can survive. You could pour, say, lye (sodium hydroxide, with a pH of about 13), onto tumor cells in a laboratory dish, or bacteria, or yeast, and you would kill them in an instant.

But is this a useful therapeutic method? If your blood were infused with sodium hydroxide you would be dead long before it got to a pH of 13. I don’t think experiments have been done to test exactly what blood pH is lethal, but I can assure you it is nowhere near 13. Probably about 7.8.

We cannot survive with a blood pH much different from 7.40. The “normal” range is 7.35 to 7.45. Any significant deviation will cause major problems, and is in fact a sign of major derangements of the systems that are designed to keep our blood pH in that range. There are buffers in the blood that chemically limit the pH, and then there are mechanisms in both the lungs and the kidneys to change the way acidity (which is just hydrogen ions) is managed, just to keep the blood pH in that range.

A deviation to either more acidic or more alkaline will cause severe physiologic disturbances, like enzymes not working properly, chemical reactions in cells not working right, and so on. That is the reason we have evolved so many multi-layered backup systems and emergency plans to keep our blood pH in that range.

The question does not say what kind of range of alkalinity is being considered as a treatment for diseases, but we are already slightly alkaline, and we cannot survive any deviation from the very precise level of alkalinity that we need. So, one major idea here is that you can kill a tumor, or micro-organism, or whatever else may be causing a disease, by putting it in a sufficiently alkaline environment.

But you can do the same with acidity — pouring hydrochloric acid on tumor cells in a laboratory dish will kill them too. You can also do the same with heat—nothing can survive being heated to 250 F (about 120 C). We would kill all cancers, infections, and every other disease known, by heating them to that temperature. That works great in a laboratory test dish, but we can’t subject living patients to such a treatment, obviously, just like we can’t infuse lye or hydrochloric acid into patients’ blood to kill their cancer.

You can kill cancer by depriving it of oxygen, too…but that is also not a useful treatment, because it would also kill the patient. Same for glucose — cancer cells need glucose (although some bacteria could maybe make it from things they can absorb from your body, perhaps) but your body’s cells need glucose too, so inducing a hypoglycemic state is not a useful treatment for cancer. You could make the same argument for vitamins and minerals, since cancer cells (and micro-organisms) need them too.

So, to summarize before I go on: We are alkaline to begin with, so the idea that an alkaline environment is bad for diseases is simply wrong. Making the body more alkaline will kill the patient. Lots of other things can kill cancer or other diseases, but they will all kill the patient, too, like acidity, or heat, or deprivation of oxygen, or glucose, etc.

Now let me turn to a different perspective on this question. I have a feeling — and forgive me if I am jumping to conclusions here but I have a feeling that this question is about one of the latest trends in marketing … “alkaline” water, and “alkaline” diets. I described earlier that our blood pH is very (and I emphasized VERY) tightly regulated. One part of that is that there is almost nothing you can eat or drink that will affect your pH. Certainly not the “alkaline water” that is being sold everywhere now.

Think about this. It’s true that pure water is at a pH of 7.0, which is neutral. But does that really matter? We eat fruits, most of which are acidic. Are we saying that fruits are bad? Or what about meat? It has a pH, like most tissues, around the same as our body, so why drink alkaline water, when you can just eat meat? Does the idea that the pH of our food affects our blood pH even make sense? No, it does not.

Bear in mind that the acidity of our stomach is impressive — the cells lining the stomach secrete acid with a pH of around 1. That is somewhere between vinegar and battery acid. And that is regardless of what you eat. So if you eat or drink something slightly alkaline (say, 7.5 or 8.0) it will be immediately overwhelmed by the gastric acid, and what enters your duodenum (the first part of the small intestine after your stomach) is going to be at the pH of your gastric secretions, more or less. Maybe around pH 3 or 4.

Is a slightly alkaline water going to stand a chance against the wildly acidic environment of the stomach? Then bear in mind this: Immediately after the stomach contents goes into the duodenum, it is met with a huge load of bicarbonate ions secreted by the pancreas, which immediately neutralizes any acidity. And this all happens before anything is actually absorbed into the body.

Another aspect of this is the concept of “alkaline foods”. This is an unfortunate misunderstanding of an almost irrelevant idea from old food physiology research, which looked at the pH not of foods, but of the ash left over after foods were burned. The vague idea that burning something and looking at the residue left over applied to our physiology of digestion has led to the concept that certain foods are “acidic” and others are “alkaline”.

This was not the intent of the original research, but for some reason has been taken on by alternative medicine as a way of directing dietary choices, and then there was the birth of alkaline water. Wikipedia has a good article on this: Alkaline diet – Wikipedia…And now let me take a more general perspective on this question. It is in a broad category of questions: “I read somewhere [or heard, or saw in an advertisement] that doing X will cure diseases. So why don’t doctors do X?”

The answer to that is: Because X does not work in the real world, and X is being sold to people, hoping that the customer is too ignorant to know better. I know what I am about to say implies something that you have not stated, but maybe I can speak to others reading this answer who might think this: Please, if you read about something that someone is selling, and they are trying to say doctors are keeping a miracle cure from you, don’t believe them.

I am glad you asked this question, and I hope this answer gives some insight into why we don’t treat cancer or any other disease with alkalinity… or any other non-scientific method.

Quora

Quora: the place to gain and share knowledge, empowering people to learn from others and better understand the world.

Source: If Cancer Can’t Survive In An Alkaline Environment, Why Don’t We Use That As A Treatment?

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We’re Told To Eat a Rainbow of Fruit and Vegetables. Here’s What Each Colour Does In Our Body

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Nutritionists will tell you to eat a rainbow of fruit and vegetables. This isn’t just because it looks nice on the plate. Each colour signifies different nutrients our body needs. The nutrients found in plant foods are broadly referred to as phytonutrients. There are at least 5,000 known phytonutrients, and probably many more. So what does each colour do for our body and our overall health?

Red

Red fruits and vegetables are coloured by a type of phytonutrient called “carotenoids” (including ones named lycopene, flavones and quercetin – but the names aren’t as important as what they do). These carotenoids are found in tomatoes, apples, cherries, watermelon, red grapes, strawberries and capsicum.

These carotenoids are known as antioxidants. You will have heard this name before, but you might not remember what it means. It has something to do with “free radicals”, which you’ve also probably heard of before.

Free radicals are formed naturally in our body as a byproduct of all our usual bodily processes such as breathing and moving, but they also come from UV light exposure, smoking, air-pollutants and industrial chemicals.Free radicals are unstable molecules that can damage proteins, cell membranes and DNA in our body. This natural but damaging process is known as oxidation or oxidative stress.

This contributes to ageing, inflammation and diseases including cancer and heart disease.Importantly, antioxidants “mop up” the free radicals that form in our body. They stabilise the free radicals so they no longer cause damage.Increasing antioxidants in your diet lowers oxidative stress and reduces the risk of many diseases including arthritis, type 2 diabetes, heart disease, stroke and cancer.

Orange

Orange fruits and vegetables also contain carotenoids, but slightly different ones to red veggies (including alpha and beta-carotene, curcuminoids, and others). These are found in carrots, pumpkins, apricots, mandarins, oranges and turmeric.Alpha and beta-carotene are converted to vitamin A in our bodies, which is important for healthy eyes and good eyesight.

Vitamin A is also an antioxidant that can target the parts of your body made of lipids (or fats) such as cell membranes.The vitamin A targets the free radicals building up around our cell membranes and other areas made of lipids, reducing the risk of cancers and heart disease.

Yellow

Yellow fruit and vegetables also contain carotenoids, but they also contain other phytonutrients including lutein, zeaxanthin, meso-zeaxanthin, viola-xanthin and others. These are found in apples, pears, bananas, lemons and pineapple.

Lutein, meso-zeaxanthin and zeaxanthin have been shown to be particularly important for eye health and can reduce the risk of age-related macular degeneration, which leads to blurring of your central vision.These phytonutrients can also absorb UV light in your eyes, acting like a sunscreen for the eyes and protecting them from sun damage.

Green

Green fruits and vegetables contain many phytonutrients including chlorophyll (which you probably remember from high school biology), catechins, epigallocatechin gallate, phytosterols, nitrates and also an important nutrient known as folate (or vitamin B9). These are found in avocados, Brussels sprouts, apples, pears, green tea and leafy vegetables.

These also act as antioxidants and therefore have the benefits as described above for red veggies. But this group also provides important benefits in keeping your blood vessels healthy, by promoting something called “vasodilation”. These phytonutrients help make our blood vessels more elastic and flexible allowing them to widen or dilate. This improves blood circulation and reduces blood pressure, reducing our risk of heart and other vessel complications and disease.

Folate is recommended before pregnancy because it helps reduce the risk of neural tube defects (such as spina bifida) in babies. Folate helps the development of the foetal nervous system during the first few weeks of pregnancy, as it has been shown to promote healthy cell division and DNA synthesis.

Blue and purple

Blue and purple produce contain other types of phytonutrients including anthocyanins, resveratrol, tannins and others. They are found in blackberries, blueberries, figs, prunes and purple grapes.Anthocyanins also have antioxidant properties and so provide benefits in reducing the risk of cancer, heart disease and stroke, as explained under red fruit and veg.

More recent evidence has indicated they may also provide improvements in memory. It is thought this occurs by improving signalling between brain cells and making it easier for the brain to change and adapt to new information (known as brain plasticity).

Brown and white

Brown and white fruits and vegetables are coloured by a group of phytonutrients known as “flavones”, this includes apigenin, luteolin, isoetin and others. These are found in foods such as garlic, potatoes and bananas.

Another phytonutrient found in this colour of vegetables, particularly in garlic, is allicin.

Allicin has been shown to have anti-bacterial and anti-viral properties.Most of this research is still at the lab-bench and not many clinical trials have been done in humans, but lab-based studies have found it reduces microorganisms when grown under laboratory conditions. Allicin has also been found in systematic reviews to normalise high blood pressure by promoting dilation of the blood vessels.

How can I get more veggies in my diet?

Coloured fruit and vegetables, and also herbs, spices, legumes and nuts provide us with a plethora of phytonutrients. Promoting a rainbow of fruit and vegetables is a simple strategy to maximise health benefits across all age groups. However most of us don’t get the recommended amount of fruit and vegetables each day. Here are some tips to improve your intake:

1. when doing your fruit and vegetable shopping, include a rainbow of colours in your shopping basket (frozen varieties are absolutely fine)

2. try some new fruit and vegetables you haven’t had before. The internet has tips on many different ways to cook veggies

3. buy different colours of the fruit and vegetables you normally eat like apples, grapes, onions and lettuces

4. eat the skins, as the phytonutrients may be present in the skin in higher amounts

5. don’t forget herbs and spices also contain phytonutrients, add them to your cooking as well (they also make vegetables more appealing!)

By:

Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

Source: We’re told to ‘eat a rainbow’ of fruit and vegetables. Here’s what each colour does in our body

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A Brain Expert Shares His 7 Hard Rules For Boosting Memory and Fighting Off Dementia

caracterdesign | Getty

The average human brain shrinks by approximately 5% per decade after the age of 40. This can have a major impact on memory and focus. What’s more, brain disorders are on the rise. In 2020, 54 million people worldwide had Alzheimer’s disease or other dementias, and that number is expected to grow.

But serious mental decline doesn’t have to be an inevitable part of aging. In fact, certain lifestyle factors have a greater impact than your genes do on whether you’ll develop memory-related diseases. As a neuroscience researcher, here are seven hard rules I live by to keep my brain sharp and fight off dementia.

1. Keep blood pressure and cholesterol levels in check

Your heart beats roughly 115,000 times a day, and with every beat, it sends about 20% of the oxygen in your body to your brain. High blood pressure can weaken your heart muscle, and is one of the leading causes of strokes. Ideally, your blood pressure should be no higher than 120/80.

Cholesterol is critical to your brain and nervous system health, too. The American Heart Association recommends getting your cholesterol levels measured every four to six years.

2. Manage sugar levels

Blood sugar is the primary fuel of the brain. Not enough of it, and you have no energy; too much, and you can destroy blood vessels and tissue, leading to premature aging and cardiovascular disease.

Keep in mind that sugar isn’t enemy, excess sugar is. It’s easy for grams of sugar to add up, even if you think you’re being careful — and usually, sugar will sneak in through packaged foods.

Where is the sugar hidden? Look for these in the ingredients list:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

And be wary of any product that includes syrup, such as agave nectar syrup or high-fructose corn syrup.

3. Get quality sleep

Studies show that people with untreated sleep apnea raise their risk of memory loss by an average of 10 years before the general population. For most people, a healthy brain needs somewhere between seven and nine hours of sleep a night.

My tips for memory-boosting, immune-enhancing sleep:

  • Keep a consistent bedtime and wake-up schedule.
  • Turn off devices one hour before bedtime.
  • Do something relaxing before bedtime, like listening to soft music or doing mindful breathing exercises.
  • Go outside and get in natural sunlight as soon as you can after waking up.

4. Eat a nutritious diet

One way I keep things simple is to have most, if not all, of these items in my grocery cart:

  • Fatty fish like salmon
  • Avocados
  • Nuts
  • Blueberries
  • Cruciferous veggies like arugula, broccoli, Brussels sprouts and collard greens

When food shopping, I ask myself three questions to help determine whether something is good for my brain:

1. Will it spoil? In many cases, perishable is a good thing. The additives and preservatives that keep food from spoiling wreak havoc on your gut bacteria.

2. Are there tons of ingredients in that packaged food? And for that matter, can you pronounce the ingredients? Or does it look like the makings of a chemical experiment? Also avoid anything where sugar is one of the first few ingredients.

3. Do you see a rainbow on your plate? The chemicals that give fruits and vegetables their vibrant colors help boost brain health.

5. Don’t smoke (and avoid secondhand and thirdhand smoke)

Smokers have a 30% higher risk of developing dementia than non-smokers. They also put those around them at risk: Secondhand smoke contains 7,000 chemicals — and at least 70 of them can cause cancer.

Then there’s thirdhand smoke, which is not actually smoke. It’s the residue of cigarette smoke that creates the telltale smell on clothing or in a room. That residue alone can emit chemicals that are toxic to the brain.

6. Make social connections

In a recent study, people over the age of 55 who regularly participated in dinner parties or other social events had a lower risk of losing their memory. But it wasn’t because of what they ate, it was the effect of the repeated social connection.

To lessen isolation and loneliness, you can also boost brain chemicals like serotonin and endorphins by performing small acts of kindness:

  • Wish others well or check in with somebody.
  • Give a compliment without expecting anything in return.
  • Make a phone call to somebody you don’t usually reach out to.

7. Continuously learn new skills

Maintaining a strong memory is not all about brain games like Sudoku, Wordle and crossword puzzles.

Learning skills and acquiring information are much more effective ways to make new connections in the brain. The more connections you make, the more likely you are to retain and even enhance your memory.

When you think about learning something new, approach it the way you would with fitness training. You want to work out different muscles on different days. The same goes for the brain.

Over the course of this week, try cross-training your brain by mixing mental activities (learning a new language or reading a book) and physical learning activities (playing tennis or soccer) .

By: Marc Milstein

Marc Milstein, PhD, is a brain health expert and author of “The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.” He earned both his PhD in Biological Chemistry and his Bachelor of Science in Molecular, Cellular, and Developmental Biology from UCLA, and has conducted research on genetics, cancer biology and neuroscience. Follow him on Twitter and Instagram.

Source: A brain expert shares his 7 ‘hard rules’ for boosting memory and fighting off dementia

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Busting 5 Common Myths About Water and Hydration

Photo Illustration by Becky Harlan/NPR 

Drink eight glasses of water a day. Coffee will make you dehydrated. Drinking extra water can help you lose weight. You’ve probably heard these claims about water and hydration before. But are they true?

To set the record straight, Life Kit talks to Tamara Hew-Butler, associate professor of exercise and sports science at Wayne State University; Mindy Millard-Stafford, director of the Exercise Physiology Laboratory at Georgia Tech; and Yuki Oka, a professor of biology at Caltech who specializes in thirst.

They explain the science of hydration and bust 5 common myths about water.

Myth #1: You need to drink at least eight glasses of water a day.

Photograph of eight glasses of water in clear glasses that are stacked into a pyramid. They are against a cobalt blue background and water is being poured into the top glass.

Photo Illustration by Becky Harlan/NPR 

Is the advice of drinking eight, 8-ounce glasses of water a day to stay hydrated true? Researchers in 2002 tried to pin down studies that might support the claim by looking through multiple scientific databases — but were unable to find rigorous evidence behind it.

What we do know, says Hew-Butler, is that water is essential for our bodies. It makes up a majority of our cells and blood, flushes out waste through our urine and helps cool our bodies through sweat. Too little water, and our cells shrivel up from dehydration. Too much water, and our cells swell up from hyponatremia.

So how much water should we be drinking on a daily basis? It depends, says Hew-Butler, on your body size, your activity level, the temperature and how much you’re sweating.

Because of these factors, there’s no hard and fast rule for how much water you should consume. “The best advice is to listen to your body,” she says. “If you get thirsty, drink water. If you’re not thirsty, you don’t need to drink water.”

“This will protect you against the dangers of both drinking too much and drinking too little,” she adds. “And this recommendation applies to [people of] all shapes and sizes in all temperature conditions.”

Hew-Butler says hydration is also about the balance of water to salt. Sodium is necessary for our nerves and muscles to function. And it’s what our body uses to regulate the amount of fluid it needs to stay hydrated.

Thirst plays a central role in fine-tuning that balance, she explains. “There are sensors located in your brain and they are constantly tasting your blood to see if [there’s] just the right [amount of] salt. If it’s too salty, then [those sensors are] like, ‘Oh my God, I need more water.’ When that happens, it makes you thirsty.”

Then, if you drink too much water and the sensors in your brain detect that your blood is too watery, they signal a hormone that tells your kidneys to pee out the extra water, she says.

In short: you don’t need an app to tell you how much water to drink or guzzle a gallon of water a day – just trust your body to let you know when to drink water, says Hew-Butler.

There are, however, a few exceptions. Some research suggests that older people may have a reduced sensitivity to thirst and a decreased amount of water in their bodies — and are therefore at higher risk of dehydration. So they may need to be more intentional about their water intake. And other research has demonstrated that drinking more water can help with certain medical conditions, including kidney disease, kidney stones and urinary tract infections.

Myth #2: Caffeine makes you dehydrated.

Image of five caffeinated drinks photographed from above on a dark green backdrop. A light from the right casts long shadows to the left of each beverage, including a latte, an espresso shot, a drip coffee, a dark brown soda and a cappuccino.
 Photo Illustration by Becky Harlan/NPR 

Another persistent myth about hydration states that caffeine is a diuretic that makes you pee, and therefore caffeinated drinks like coffee and tea don’t hydrate your body. The idea is based on the findings of a study from 1928 that looked at three people. Not only is that sample incredibly small by today’s standards, but the finding has not held up to more recent experiments. So consider this myth busted.

According to multiple studies, ranging from a 2003 review of research dating back to 1966 to a 2014 clinical trial that compared coffee to water ingestion in 50 men, caffeine can be a mild diuretic in large amounts for people who aren’t accustomed to it. But caffeinated drinks consumed in moderation provide the same hydration as non-caffeinated drinks.

“Those studies have shown that drinking caffeinated and some low alcohol-content beverages [such as beer] are not much different than drinking water,” says Millard-Stafford of Georgia Tech.

Essentially, with the exception of higher alcohol-content beverages like hard liquor, all liquids count towards hydration. As does food. The experts we spoke to say about 20% of your fluid intake comes from the food you eat, from fruits and vegetables to pasta.

Myth #3: We need sports drinks to replace salt and other electrolytes.

Various colorful sports drinks photographed through a prism against a blue backdrop.

 Photo Illustration by Becky Harlan/NPR 

You might hear that you need sports drinks to replace salt and other minerals known as electrolytes (like potassium and chloride, which are also essential for our bodies) when you’re active.

If you’re exercising for more than an hour or so, it’s likely you will need to replace the salt you’re sweating out along with water, say the experts. But you don’t have to do that by drinking sports drinks like Gatorade. While they can be one effective way to replace the body’s salt, you can get that salt from other foods and drinks. And like thirst, you can trust your body to tell you how much you need.

Researchers have found that along with a thirst for water, humans have evolved a thirst for salt and other minerals too. “The brain monitors [how much you lose], then triggers a precise appetite” for something salty, says Oka, the professor of biology at Caltech. That might be sports drinks — or a salty snack like peanuts.

Hew-Butler and a team of colleagues conducted a study to find out just how well the body’s thirst mechanism for salt works. They analyzed five years of research on ultra-marathon runners in northern California. Organizers at the races set out tables with salty snacks such as peanuts, pickles, salted watermelon and even salt packets in addition to water, soda and sports drinks and encouraged the runners to consume only what they craved. The researchers found that the runners were able to keep their salt-balance levels in check just by following their thirst and appetite.

Bottom line? Your body will tell you when it’s got a hankering for salt — so let your cravings be your guide.

Myth #4: Drinking water can help you lose weight.

A full glass of water is photographed through an empty glass of water in the foreground so that the full glass of water appears smaller inside of the empty one. The two glasses sit on a mirror with a light green backdrop behind them.
 Photo Illustration by Becky Harlan/NPR 

Some small studies have found that drinking water before meals can help certain groups of people lose weight. The idea is that water makes your stomach feel full, and therefore, you eat less.

However, there are many conflicting studies on this topic. For example, one paper found that drinking up to 500 mL of water 30 minutes before a meal led to weight loss in a group of young men, but another paper found that the tactic did not work for younger people in the study — only the older ones.

And when scientists looked at papers on this subject in a systematic review, they concluded that there’s just not enough evidence for the general public. In a 2013 study published in the American Journal of Clinical Nutrition, researchers surveyed four electronic databases and found that only three studies suggested that increased water consumption could lead to weight loss if it’s part of a diet program. But the results were inconsistent for people who were not dieting. Ultimately, the researchers concluded, “The evidence for this association is still low, mostly because of the lack of good-quality studies.”

Studies have shown that drinking water can help with weight loss if it’s replacing sugary beverages like soda, sweet juices and sports drinks. In a study published in the American Journal of Clinical Nutrition, researchers asked a group of more than 300 overweight and obese individuals to replace such beverages with water for 6 months and found it helped reduce the subjects’ weight by an average of 2 to 2.5%.

Myth #5: Dark-colored pee means you’re dehydrated.

Paint swatches showing colors from light yellow to dark yellow are lined up and photographed from above, to represent the varying shades of yellow in urine.

Photo Illustration by Becky Harlan/NPR 

Scientists commonly measure dehydration by looking at the concentration of sodium and other solids in urine, which is what makes pee darker in color. But that isn’t the most precise way to tell whether someone needs more water, says Hew-Butler.

In 2017, she conducted a study published in the journal BMJ Open Sport & Exercise Medicine to see if measuring the salt concentration of urine was an accurate reflection of the salt concentration in blood. She asked 318 athletes to “pee in a cup, then we drew their blood,” she says. More than half of the athletes showed up as dehydrated when she measured their urine — but when she looked at their blood, none of them showed up as dehydrated.

Just because your urine is dark gold, says Hew-Butler, it doesn’t mean your body is dehydrated. It just means your kidneys aren’t releasing as much water in order to keep your blood’s water-sodium level balanced. It would be more accurate to look at the concentration of sodium in our blood, she says, because our brain’s sensors use that to decide how much water our bodies need.

That said, if you’re not great at paying attention to your thirst, some hydration experts recommend drinking enough water to keep your urine a light, straw-yellow color — a simple way to assess hydration.Hydration, like so many things, comes down to balance.”It’s a happy medium, right?” says Millard-Stafford. “Not too much. Not too little. Just right – the Goldilocks sort of approach.”

By:

Source: Busting 5 common myths about water and hydration : Life Kit : NPR

Related contents:

“Dehydration – Symptoms and causes”. Mayo Clinic.Ahmed M. El-Sharkawy; Opinder Sahota; Dileep N. Lobo. “Acute and chronic effects of hydration status on health”. academic.oup.com. Retrieved August 9, 2022.

Mange K, Matsuura D, Cizman B, Soto H, Ziyadeh FN, Goldfarb S, Neilson EG (November 1997). “Language guiding therapy: the case of dehydration versus volume depletion”. Annals of Internal Medicine. 127 (9): 848–53. doi:10.7326/0003-4819-127-9-199711010-00020. PMID 9382413. S2CID 29854540.

Ashcroft F, Life Without Water in Life at the Extremes. Berkeley and Los Angeles, 2000, 134-138. “UOTW#59 – Ultrasound of the Week”. Ultrasound of the Week. September 23, 2015. Retrieved May 27, 2017.

Riebl SK, Davy BM (November 2013). “The Hydration Equation: Update on Water Balance and Cognitive Performance”. ACSM’s Health & Fitness Journal. 17 (6): 21–28. doi:10.1249/FIT.0b013e3182a9570f. PMC 4207053. PMID 25346594.

Hall, Harriet (August 17, 2020). “Are You Dehydrated?”. Skeptical Inquirer. 4 (4 l=https://skepticalinquirer.org/exclusive/are-you-dehydrated/).Hooper L, Abdelhamid A, Attreed NJ, Campbell WW, Channell AM, Chassagne P, et al. (April 2015). “Clinical symptoms, signs and tests for identification of impending and current water-loss dehydration in older people”.

The Cochrane Database of Systematic Reviews. 4 (4): CD009647. doi:10.1002/14651858.CD009647.pub2. hdl:2066/110560. PMC 7097739. PMID 25924806.“Dehydration Risk factors – Mayo Clinic”. http://www.mayoclinic.org. Retrieved December 14, 2015.“Types of Drugs and Medications That Can Cause Dehydration”. WebMD.

Borra SI, Beredo R, Kleinfeld M (March 1995). “Hypernatremia in the aging: causes, manifestations, and outcome”. Journal of the National Medical Association. 87 (3): 220–4. PMC 2607819. PMID 7731073.Lindner G, Funk GC (April 2013). “Hypernatremia in critically ill patients”. Journal of Critical Care. 28 (2): 216.e11–20. doi:10.1016/j.jcrc.2012.05.001. PMID 22762930.

Dehydration at eMedicineBhave G, Neilson EG (August 2011). “Volume depletion versus dehydration: how understanding the difference can guide therapy”. American Journal of Kidney Diseases. 58 (2): 302–9. doi:10.1053/j.ajkd.2011.02.395. PMC 4096820. PMID 21705120.

Medicine, Institute of; Board, Food Nutrition (June 18, 2005). Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate : Health and Medicine Division. http://www.nationalacademies.org. ISBN 9780309091695. Retrieved February 7, 2018.

Godman H (September 2016). “How much water should you drink?”. Harvard Health. Retrieved February 7, 2018.Noakes TD (2010). “Is drinking to thirst optimum?”. Annals of Nutrition & Metabolism. 57 Suppl 2 (s2): 9–17. doi:10.1159/000322697. PMID 21346332.

Taylor NA, Machado-Moreira CA (February 2013). “Regional variations in transepidermal water loss, eccrine sweat gland density, sweat secretion rates and electrolyte composition in resting and exercising humans”. Extreme Physiology & Medicine. 2 (1): 4. doi:10.1186/2046-7648-2-4. PMC 3710196. PMID 23849497.

Coyle EF (January 2004). “Fluid and fuel intake during exercise”. Journal of Sports Sciences. 22 (1): 39–55. CiteSeerX 10.1.1.321.6991. doi:10.1080/0264041031000140545. PMID 14971432. S2CID 14693195.Murray R, Stofan J (2001). “Ch. 8: Formulating carbohydrate-electrolyte drinks for optimal efficacy”. In Maughan RJ, Murray R (eds.). Sports Drinks: Basic Science and Practical Aspects. CRC Press. pp. 197–224. ISBN 978-0-8493-7008-3.

“Healthwise Handbook,” Healthwise, Inc. 1999Wedro B. “Dehydration”. MedicineNet. Retrieved June 10, 2014.“Can Humans drink seawater?”. National Ocean Service. National Ocean Service NOAA Department of Commerce.“Find Water Article by Gary Benton – Simple Survival”. http://www.simplesurvival.net.“At Home In The Wilderness Part II: Water”. wildwoodsurvival.com.

“EQUIPPED TO SURVIVE ™ – A Survival Primer”. http://www.equipped.com.“Five Basic Survival Skills in the Wilderness”. Archived from the original on October 24, 2013. Retrieved October 26, 2013.Ellershaw JE, Sutcliffe JM, Saunders CM (April 1995). “Dehydration and the dying patient”. Journal of Pain and Symptom Management. 10 (3): 192–7. doi:10.1016/0885-3924(94)00123-3. PMID 7629413.

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TV Boss Fire  https://jvz6.com/c/202927/379480/
Ultrafunnels A.I   https://jvz2.com/c/202927/381129/
VIADZ Ad Template  https://jvz4.com/c/202927/379307/
Vidcentric   https://jvz4.com/c/202927/376095
Viddeyo    https://jvz6.com/c/202927/382326/
Videevolve   https://jvz4.com/c/202927/381011/
Video Campaignor      https://jvz4.com/c/202927/387058/
Video Games   https://jvz3.com/c/202927/184902/
VideoEnginePro     https://jvz2.com/c/202927/372916
VideoGameSuite    https://jvz3.com/c/202927/366537/
VideoRobot Enterprise   https://jvz8.com/c/202927/291061
VidKreate   https://jvz6.com/c/202927/386029/
VidMingo   https://jvz6.com/c/202927/378359/
VidRaffle   https://jvz2.com/c/202927/386840/
VidSnatcher    https://jvz3.com/c/202927/342585
VidVoicer    https://jvz1.com/c/202927/379983/
Vidzura   https://jvz4.com/c/202927/385754/
Viral dash   https://jvz6.com/c/202927/375959
Viral Quotes      https://jvz2.com/c/202927/386984/
VirtualReel   https://jvz8.com/c/202927/376849
Vocalic  https://jvz2.com/c/202927/383848/
VoiceBuddy    https://jvz1.com/c/202927/342854
WebCop  https://jvz4.com/c/202927/378683/
Webinarkit   https://jvz3.com/c/202927/383937/
Webprimo   https://jvz1.com/c/202927/379455/
WordPress Mastery   https://jvz1.com/c/202927/386249/
WowBackgraounds   https://jvz2.com/c/202927/381556/
WP GDPR    https://jvz8.com/c/202927/299907
WP Simulator    https://jvz3.com/c/202927/46987/
Writer Arc   https://jvz1.com/c/202927/386602/
writing job   https://jvz8.com/c/202927/213027
XBrain Forex   https://jvz3.com/c/202927/372305/
XFUNNELS   https://jvz2.com/c/202927/310335
Xinemax  https://jvz1.com/c/202927/381749/
YoDrive   https://jvz2.com/c/202927/384700/
YoSeller   https://jvz4.com/c/202927/387544/
Your 3DPal   https://jvz2.com/c/202927/381685/
YTSuite   https://jvzoo.com/c/202927/381179
Zappable   https://jvz3.com/c/202927/367328/
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